There are 11 Components of Physical Fitness. Do you know all of them? If so, do you incorporate them into your daily workout routine? Learn about the Components of Physical Fitness by clicking HERE.
How Much Exercise Is Enough?
The American Heart Association suggests at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous physical activity). Thirty minutes a day, five times a week is an easy goal to remember, however you will also experience benefits even if you divide your time into two or three segments of 10 -15 minutes per day.
Physical activity is anything that makes you move your body and burn calories, such as climbing stairs or playing sports. Aerobic exercises benefit your heart, such as walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.
The simplest, positive change you can make to effectively improve your heart health is to start walking. It’s enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It’s easy for walking to become a regular and satisfying part of life.
The following chart represents an estimate of caloric expenditure during specific physical activity. Listed are 4 different weight categories. Caloric expenditure is influenced by intensity, mode of exercise, one’s level of conditioning, metabolism, and body weight. Try to do at least three of these activities during your training week. This might help to keep you from getting bored with your weekly schedule and will help to make you a more well-rounded fitness enthuseist. You might even find a new mode of exercise to enjoy. My top two exercises are jump rope and fast-paced calisthenics. My new favorite that’s been around for years… the rowing machine.
Back to School Fitness Tips for Kids and Parents
Summer’s over. It’s sad to say. We had a great summer with our boys, Max and Will. Our summer trips were full of traveling around our great state of Michigan and a lot of physical activity such as swimming, biking, running, football, and throwing the frisbee just to name a few. With no school to worry about during the summer, it’s easy to keep our physical fitness levels high. Everyday this summer has been filled with exercise. I’m sure it’s easy for most families to stay active and physically fit during the summer. I see it on FaceBook all the time. However, school schedules are back in place and I know that for our family it’s a lot more difficult to get family fitness in.
Teaching my kids about physical fitness, exercise, and proper nutrition comes naturally to me. Ever since the boys were toddlers, I’ve been teaching them the importance of eating healthy foods, such as vegetables and fruits, the health benefits of exercise, and how to incorporate physical fitness into their daily lives. My kids are 9 and 5 years old now and both know the difference between “good carbs” and “bad carbs”. What a lean protein is and why protein is important. They also know that in order to stay strong and physically fit, they should do some sort of physical activity or exercise every day.
With school starting back up, keeping up with daily physical activity will be a bit of a challenge for the boys. However, we, their parents, always find ways to keep them active in order to keep their physical fitness levels high. One of the best ways we find to keep our kids active during the school year is to get the kids involved in an organized team sport they enjoy. Key phrase here is “sport they enjoy”. If your child does not enjoy the sport you put him/her in, then it simply will not be fun for him or for you. When a child enjoys and has fun playing a specific sport, then he will certainly put more effort into getting better which will lead to more exercise and training. My son, Max, played on several organized flag football and basketball teams and never really enjoyed it. He was pretty good at both sports but never really liked either one. We’ve found that swimming is his sport. He loves it! Will, my 5 year old, loves any sport right now. So he wants to be on all the sports teams he can.
Participating on a sports team is great exercise and physical fitness for kids. However, this may not be for everyone. So, it is up to the parents to help figure out ways to keep their children active and physically fit during the school year. Remember to make exercise fun and educational for kids. Parents should incorporate the 11 components of physical fitness into kids’ exercise programs. These 11 components of physical fitness can be found by clicking here. The following physical activities and exercises are what I have my boys do outside of their team sports in order to keep their fitness levels high during the school year:
- Set up an outdoor obstacle course that involves running around chairs, jumping over low brooms supported by chairs, bear crawling on hands and feet, and racing towards a finish line. Obstacle courses help to improve your child’s coordination, agility, cardiovascular endurance, and muscular strength and endurance. High intensity work-outs like this will help to burn a lot of calories and keep your child’s body fat low. Obstacle courses are not only fun, they are a total body work-out.
- Have your kids complete 50 push-ups throughout the day. Ten when they wake up, ten after breakfast, ten on the playground, ten when they get home from school, and ten before bed. Push ups are a great way to improve kids’ muscular strength and muscular endurance.
- Jumping rope is a great exercise for kids and it’s fun! Jumping rope will improve your child’s reaction time, speed, and cardiovascular endurance and will certainly help to keep your child at a healthy weight.
- Go for a bike ride. This is my boys’ favorite exercise to do. Biking helps to improve your kids’ cardiovascular endurance, balance, and muscular strength and endurance. We love riding bikes with our kids!
- After homework is done, we send our kids outside. We’ve found that our boys are always running around when they go outside. Instead of sitting inside and playing video games or looking at a computer, get your kids outside! Their imaginations will take over and they’ll be running around in no time.
These physical activities for kids are just a few of my favorites. Remember to keep exercise fun and educational. Physical fitness should be fun for kids and adults. If exercise is not fun, kids will tend to not engage in it and their physical fitness levels will drop. Be sure to teach your kids the importance of incorporating the 11 components of physical fitness into their daily exercise program. These components of physical fitness, along with healthy eating, are important for total body health and wellness. Just because summer is over, don’t neglect your child’s physical fitness. Make the time for exercise everyday, be creative with your child’s exercise program, and parents should exercise with your children. You and your kids can be healthy together!
Change is Good
Summer is almost over and it’s time to start thinking about fall weather, school starting, and, dare I say it, the Holidays. My youngest son, Will, is starting kindergarten at a new elementary school this year. This is going to be a big change for him and my wife and I. Our little Stinky is getting big! It’s time for both of my boys to go back to school. This summer has been full of traveling, staying up late, fishing, and just general craziness. They need a change in their daily schedule. A change that has more structure and discipline. They will certainly benefit from this change from summer fun to a structured school routine. As with my kids, I need to change my routine now. My exercise routine.
I’ve found myself getting into the same old exercise routine. A routine that has gotten a bit boring and mind numbing. I always use this time of the year to analyze my workouts and see where I need to make changes. I’ve really gotten into High-Intensity Circuit Training for the past 5 months and have neglected standard weight-lifiting. The circuit training has certainly kept me at a top physical fitness level and has kept off the unwanted pounds that so many people put on towards the end of summer. I also like to eat an occasional cheeseburger and drink a glass of wine or 2 (or 3).
Yesterday was my first day of change in my daily exercise routine. I got back into lifting weights or strength training. I am SO sore today. Pull-ups, chest presses, and flyes. Heavy weights. Circuit training is definitely a great way to stay in shape, but so is standard strength training. My body has gotten use to being beat up by circuit training. I had reached a plateau. Changing my exercise program to something a little different will certainly change my body for the better and progress me to an even higher level of fitness.
When working out, I don’t compare myself to others on the fitness floor. I compare myself to me when I was in the Marine Corps 20 years ago. I’ve found that consistently changing my exercise routine over these last 20 years has made me leaner and stronger. My cardiovascular endurance is equivalent, maybe even a little better, than when I was 21 years old. My balance and coordination have improved immensely since being consistent with changes in exercises. As a matter of fact, all 11 components of physical fitness have only improved over these many years of exercise and consistent change in my work-outs. There’s no reason to believe your body diminishes as you get older!
I’m 44 years old now. Making changes in my exercise routine along with consistency and healthy eating has kept me at the same weight I was in 1994 when I left the Marines. So don’t get stuck in the same pattern of exercise. Try to mix it up now. Get that body you had 20 years ago. It will take hard work and discipline, but so does everything else in life. Stay focused on your new exercise program and be consistent with healthy eating. Because the change you make in your daily exercise routine today will change your body and the way you feel about yourself for the rest of your life. Change is Good!
Find Time to Increase Your Physical Fitness Level!
Physical fitness has been defined in many ways. I believe that physical fitness can be defined as one’s ability to carry out day-to-day activities without physical exhaustion and injuries and to maintain high levels of energy to accomplish daily tasks. I know that by the end of my 11 to 12 hour work day and after training 10 to 12 clients I am extremely tired and my energy levels have diminished. However, at the end of the day, I still feel capable to play with my sons, read books with my youngest, and help Stacie tuck the boys into bed. As my clientele base has steadily grown and my business demands more hours than I’m humanly capable, I’ve found myself losing time to work-out and less inclined to keep myself in shape. Sometimes I think some of my clients are in better shape than me. These clients have regularly set time aside in their busy schedules to train with me or on their own. That’s what it comes down to, time.
We must set aside the time to exercise or incorporate physical activities into our daily routine in order to improve our physical fitness levels and be healthy. I’ve found that even a little bit of time devoted to a light work-out or high intensity work-out helps to keep me healthy and at a high level of physical fitness. Setting aside 15 minutes in the morning to walk outside or on a treadmill is certainly a good way to increase your physical fitness levels. I recommend this to a long-time client of mine at least every other week. He routinely asks, “Is that enough?’ My response is always, “YES! Fifteen minutes is better than doing nothing at all.” Studies have shown that small bouts of cardiovascular exercise, such as walking, can decrease blood pressure, reduce your risk of strokes and heart disease, and pro-long life (along with several other positive changes).
Our lives have become overwhelmed with work, school, family, social events, and sports for the kids. Finding the time to take care of my health is a major priority in my life. It should be for you as well. So, make time in your busy lives to exercise daily, even if it’s for just a little bit, 15 minutes, even 10 minutes. A little bit adds up to be a lot in the long run. That little bit of time spent getting your heart rate up will help to increase your energy levels, lift your mood, and, overtime, will increase your physical fitness level. Make your health a priority and get moving. Find the time!
11 Components of Physical Fitness in Action
Ladies, being physically fit is not just about looking good in a bikini or having a tight backside or not having fat dangling from your arms when waving. Gentlemen, being physically fit is not about how much weight you can bench press, how big your biceps are or weather you have a four pack or a six pack for abs. Believe me, this is all good stuff. However, everyone should consider all aspects of physical fitness in order to be defined as a physically fit individual.
There are 11 components of physical fitness. If you are not incorporating all components of physical fitness into your daily exercise program, then you are not doing enough to improve your fitness level and overall health.
The 11 Components of Physical Fitness include:
- Body Composition
- Cardiovascular Endurance
- Muscular Endurance
- Muscular Strength
- Reaction Time
All 11 components of fitness are present in everyone’s daily lives. You just may not realize it. For instance, you use agility when walking quickly through a crowd during Christmas shopping at the mall. Muscular strength and endurance is being used when unloading a carload of groceries from Costco. Your reaction time is being challenged every day you drive your car to work or drive the kids to school. Your body composition is stagnating every time you choose not to go for a long walk outside and instead sit on the couch watching Real Housewives or your favorite sports team.
Trying to incorporate 10 of the 11 components into one workout may seem impossible. (I say 10 because while body composition is impacted by exercise it is not an actionable part of a work-out). But, take some time and consider a training session that utilizes an exercise step or BOSU, some dumbbells, a medicine ball, and your body. You will find you can incorporate the 10 components into one workout.
I’m not going to bore you with written details as how to set up a circuit of exercises that mix in all the components of physical fitness. The best way to do this is by showing you. My YouTube videos demonstrate some of the best, most efficient ways to include a number of exercises that will challenge you in all areas of physical fitness. These videos are just demonstrations that may educate you and hopefully make you sweat a bit.
Knowing all 11 components of physical fitness will help you to be stronger, leaner, and will increase your fitness level at any age. These components should not be forgotten when heading off to the gym or when heading out for an evening walk. You may find yourself doing an extra push-up or picking up your pace and starting into a light jog. Enjoy your training and have fun!